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Cow’s milk is nutritious but not ideal for everyone Milk contains essential vitamins and minerals and offers several health benefits as part of a nutritious diet. But drinking milk may also have harmful effects for some people. Cow’s milk is not ideal for everyone. This article explains the pros and cons of dairy in your diet and who should stick to dairy-free alternatives.
Milk Nutrition Facts Milk is rich in protein and contains 18 of 22 essential nutrients, so it is often recommended as part of a balanced diet.2
The Nutrients in Milk According to the United States Department of Agriculture (USDA), an 8-ounce glass of reduced-fat (2%) milk contains:2 • Calories: 122 • Protein: 8.17 grams (g) • Fat: 4.64 g • Carbohydrates: 12 g • Calcium: 307 milligrams (mg) • Sugar: 12 g • Sodium: 95 mg • Fiber: 0 g Vitamins and Minerals Milk is a significant source of several essential vitamins and minerals, including:3 • Calcium • Phosphorous • Potassium • Riboflavin • Selenium • Thiamin • Vitamin B12 • Vitamin D • Zinc Benefits of Milk Researchers have found that dairy consumption offers numerous health benefits.
Appetite Control Studies suggest that milk’s high protein, lactose, and fat content keeps you full for longer and can help with appetite control. In a study of children with obesity from 2018, full-fat milk was found to suppress hunger for up to four hours.4
Bone Development Milk contains many vitamins and minerals necessary for bone formation and growth, including protein, calcium, phosphorous, magnesium, manganese, and zinc, as well as vitamins D and K. In children and adolescents, studies have linked dairy intake with healthier bone development.5
High in Protein Bone and Dental Health Heart Health Diabetes Prevention and Management Negative Side Effects of Milk Though milk drinking can yield many positive health effects, it can also come with potential downsides. Some people are allergic or intolerant to dairy. Acne Other Skin Conditions Allergies Researchers estimate that up to 3% of toddlers and infants under 3 have some form of a milk allergy. This declines over time, and 80% of children with milk allergies outgrow them by age 16. These allergies arise as dairy triggers inflammatory responses. An allergic reaction to consuming can cause:10
• Hives or bumps developing on the skin • Upset stomach • Vomiting and nausea • Bloody stool • Anaphylaxis (a rare and severe onset systemic shock causing breathing difficulties) Lactose Intolerance Bone Fractures Though milk consumption has been linked with bone development and maintenance, it may also increase the risk of breaking your bones. In a wide-ranging study assessing data from over 100,000 participants, researchers found that increased intake in women between the ages of 39 and 79 led to a higher incidence of bone fracture.12
Cancers In several studies, dairy intake increased prostate cancer risk in men and ovarian cancer in women. Researchers have also connected dairy consumption with increased breast cancer risk, though further studies to confirm this remain necessary.5
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